Today was a decent workout ... kept the weights moderate and got a solid back/bicep pump. Not too taxing, looking forward to training tomorrow and starting the new powerlifting cycle next week.
A.
Sumo or Conventinal Deadlift
3 sets x 10 reps @ 65% (or less) (345#)
65% of your one rep max deadlift, in the style you choose.
-315#, 335#, 355# ... all sets without a belt ... felt very easy
B.
Pause Back Squat (1 second pause in the bottom)
3 sets x 5 reps
Work up to a moderate weight
B.
Pause Back Squat (1 second pause in the bottom)
3 sets x 5 reps
Work up to a moderate weight
-225#, 255#, 275#
C.
Wide Grip Pullups
3 sets x a few reps before failure - do not go to complete failure
C.
Wide Grip Pullups
3 sets x a few reps before failure - do not go to complete failure
-3x10
D.
Dumbbell Row
3 sets x 12 reps
12 reps each side
D.
Dumbbell Row
3 sets x 12 reps
12 reps each side
-Across with 100# DB
E.
Lat Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
F.
Barbell Curls
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested ranges
G.
Side Planks
E.
Lat Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x15 with 95#
F.
Barbell Curls
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested ranges
-3x12 with 65#
G.
Side Planks
3 Sets x :45/side
-Complete
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